nutrional help

[Yani]

Hi,

Is anybody on the site a nutritionist?

I'm looking for some information on how many calories per day, broken into three meals of breakfast, lunch and dinner, a man/woman should eat, divided into five groups based on height:

1) 4'10" - 5'
2) 5'1" - 5'4"
3) 5'5" - 5'8"
4) 5'9" - 6'
5) 6'1" - 6'4"

I'd also be interested in knowing the composition of the meals based on percentages of protein, carbohydrates and fat.


Thanks!

[luxelush]

Hey there,
You can try asking at American Nutrition Company on Lyndhurst terrace under the escalator.
They might be able to help you out.
Good luck!

[Claire ex-ax]

More than a year late...

[DanielandHayley]

if anyone is interested ( a year later ) then you can calculate how many calories you need each day with the following formulas..




For Men

BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)

So for a 30 year old bodybuilder of 220lbs (100kg) at 5'11" (178cm) it comes up to:

BMR = 66 + (13.7 x 100kg) + (5 x 178cm) – (6.8 x 30)

BMR = 2122 calories per day

For Women

BMR = 655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)

So for a 28 year old figure girl of 132lbs (60kg) at 5'6" (165cm) it comes up to:

BMR = 655 + (9.6 x 60kg) + (1.7 x 165cm) – (4.7 x 28)

BMR = 1380 calories per day

Your basal metabolic rate (BMR) simply means the amount of energy used by your body during a 24-hour period if no activity is performed. In other words, if you're inactive for 24-hours straight, you'd still "burn" the amount of calories equivalent to your BMR.

Your BMR is a function of your size, sex, and age. It's also influenced by your metabolic status (hypo or hyperthyroid state for example). We can calculate BMR with the following formulas (by Harris-Benedict):


Second Step: Factoring in activity level

The amount of calories found using the Harris-Benedict formula is what your body burns every day, even if you do nothing all day. Obviously, the more active you are the more you'll burn fuel. So, energy expenditure will be increased when your activity level goes up.

To get an adequate estimation you need to multiply your BMR by an activity level factor:

Activity level factor
Activity level

1.0
Sedentary

1.2
Very light activity

1.4
Light activity

1.6
Moderate activity

1.8
High activity

2.0
Extreme activity


By sedentary we mean doing nothing all day (sleeping and watching TV).

By very light activity we mean doing nothing physical. Working a desk job or on a computer and not performing any type of physical activity during your day.

By light activity we mean having a non-physical job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.

By moderate activity we mean having a non-physical job, performing some sort of physical activity during the day, and including a daily workout session in your routine.

By high activity we mean either training plus a physical job or non-physical job and twice-a-day training sessions.

By extreme activity we mean a very physical job and daily hard training

[KnowItAll]

DanielandHayley : thanks for posting that ... will effectively stop the stampede to ANC

[via]

if anyone is interested ( a year later ) then you can calculate how many calories you need each day with the following formulas ...

Daniel? Hayley? -You know a lot about this topic. Are you a nutritionist or physical trainer? Good post.

[DanielandHayley]

no, not by profession...'a keen amatuer' perhaps! Glad it was of interest!

[jgl]

DanielandHayley- that was a pretty interesting post.

Do you have any idea how much BMR can vary by in a healthy population? I've always wondered as someone who has the metabolism of a furnace.

[DanielandHayley]

DanielandHayley- that was a pretty interesting post.

Do you have any idea how much BMR can vary by in a healthy population? I've always wondered as someone who has the metabolism of a furnace.

BMR has quite a few variables (hence the long formula for getting an estimate I guess!) the main factors are of course your body composition and diet. 1llb of muscle takes between 50-100 calories a day just to keep alive, wheras 1llb of fat requires virtual nil (and is made up of 3500 calories!). So if you have a reasonable amount of muscle (i'm not talking body builder proportions or anything!) in place of body fat this will be a key factor in the amount of calories you 'burn' doing nothing! - Hence why people with a lot of muscle mass eat constantly!

The next factor to consider is age. After the age of 30 lean muscle mass tends to deteriate and the metabolism naturally slows down. - This is why it is considered a good idea to 'stock up' on a bit of muscle before hitting 30! - this applies to both men and women.

Diet is the other key factor, certain food stuffs have [reportadly] positive effects on the BMR. The main being essential fatty acids, such as fish oil and flax oil. Some studies suggest that taking a daily supplement of approx 15g of fish oil can boast the BMR by up to 400calories... whilst on the subject, in my opinion both fish oil and flax oils are the most important supplement you can take...the benefits are endless

Finally, genetics! Some people are blessed with higher BMR than others.

Hope that helps!